Magnesium is an essential mineral that plays a vital role in keeping your body energized and functioning correctly. It’s crucial for maintaining healthy nerves and muscles, regulating heartbeat and blood pressure, and strengthening bones and the immune system. Adequate magnesium intake may also protect against certain chronic health conditions like diabetes and stroke.
Unfortunately, many adults in English-speaking countries, particularly in the United States, don’t get enough magnesium in their daily diets. The recommended daily allowance is 320 milligrams (mg) for adult women and 420 mg for adult men. While magnesium is abundant in various foods such as whole grains, nuts, legumes, leafy greens, and seafood, some individuals might consider supplements. It’s always wise to discuss your magnesium intake with a healthcare provider to ensure you’re meeting your needs.
It’s important to be aware that in the United States, the Food and Drug Administration (FDA) regulates supplements differently than prescription drugs. This means the quality and content of supplements can vary. When choosing a magnesium supplement, opt for products that have been independently tested by organizations like U.S. Pharmacopeia, Consumer Labs, or NSF. Consulting a healthcare provider, a registered dietitian nutritionist (RD or RDN), or a pharmacist can also provide valuable guidance.
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Top Food Sources of Magnesium
The best way to increase your magnesium intake is through a balanced diet rich in whole foods. Here are ten excellent food categories packed with magnesium, along with their nutritional benefits and magnesium content per serving.
1. Seeds
Despite their small size, seeds are nutritional powerhouses, offering a significant amount of magnesium. Just a small serving can contribute substantially to your daily magnesium needs.
Here’s a breakdown of the magnesium content and Daily Value (DV) percentage in a 1-ounce serving of various seeds:
- Pumpkin Seeds: 156 mg (37% DV) – Pumpkin seeds are not only rich in magnesium but also a great source of zinc, iron, and antioxidants.
- Chia Seeds: 111 mg (26% DV) – Chia seeds are packed with omega-3 fatty acids, fiber, and protein, making them a versatile and nutritious addition to your diet.
- Sunflower Seeds: 36 mg (9% DV) – Sunflower seeds are a good source of vitamin E and healthy fats, contributing to heart health.
Seeds, in general, are excellent sources of dietary fiber, plant-based protein, essential minerals, and heart-healthy unsaturated fats. Incorporating a variety of seeds into your diet can significantly boost your nutrient intake.
2. Nuts
Nuts are another convenient and delicious way to increase your magnesium consumption. A small handful of nuts daily can make a noticeable difference.
Here’s the magnesium content found in a 1-ounce serving of these magnesium-rich nuts:
- Almonds: 80 mg (19% DV) – Almonds are also rich in vitamin E, calcium, and fiber, promoting bone health and satiety.
- Cashews: 74 mg (18% DV) – Cashews offer a creamy texture and are also a good source of iron and zinc, important for immune function.
- Peanuts: 48 mg (12% DV) – While technically legumes, peanuts are often grouped with nuts nutritionally. They are a good source of protein and healthy fats.
Nut butters, like peanut butter or almond butter, also provide magnesium. Two tablespoons of peanut butter offer roughly the same magnesium amount as a serving of whole peanuts. The unsaturated fats in nuts are beneficial for cardiovascular health, potentially lowering the risk of heart disease.
3. Beans
Beans are a versatile and affordable way to boost your magnesium intake. A single cup of cooked beans can provide a significant amount of this mineral.
Here’s the magnesium content per one-cup serving of cooked beans:
- Kidney Beans: 69 mg (16% DV) – Kidney beans are a hearty source of plant-based protein and fiber, beneficial for digestion and blood sugar control.
- Baked Beans: 69 mg (16% DV) – While often containing added sugars, baked beans still provide a good amount of magnesium and fiber. Choose lower-sugar options when possible.
- Lima Beans: 126 mg (30% DV) – Lima beans are particularly rich in magnesium and also offer potassium and iron, contributing to nerve and muscle function.
Beyond magnesium, beans are packed with B vitamins, iron, potassium, plant protein, and fiber, including soluble fiber, which aids in lowering cholesterol and stabilizing blood sugar levels.
4. Soy Products
Soybeans and soy-based foods are nutritional powerhouses, offering a wide range of nutrients, including a notable amount of magnesium.
Here’s the magnesium content in various soy products:
- Firm Tofu (1/4 block): 47 mg (11% DV) – Tofu is a versatile protein source that readily absorbs flavors and is rich in iron and calcium.
- Soymilk (1 cup): 61 mg (15% DV) – Soymilk is a plant-based milk alternative that provides protein, calcium, and vitamin D (often fortified).
- Soy Nuts (1 ounce): 41 mg (10% DV) – Soy nuts are a crunchy snack option that offers protein and fiber alongside magnesium.
- Edamame (1/2 cup cooked): 50 mg (12% DV) – Edamame, or young soybeans, are a delicious and convenient snack or side dish, providing fiber and protein.
Soy is a complete protein source, meaning it contains all nine essential amino acids. It also provides folate, calcium, potassium, and zinc, making it a valuable addition to a balanced diet.
5. Seafood (Fatty Fish)
Fatty fish are well-known for their omega-3 fatty acids, but they are also a good source of magnesium. Incorporating fatty fish into your diet offers multiple health benefits.
Magnesium content in a 3-ounce serving of different fatty fish:
- Atlantic Salmon (cooked): 26 mg (6% DV) – Salmon is rich in omega-3 fatty acids, vitamin D, and protein, supporting heart and brain health.
- White Tuna (canned): 28 mg (7% DV) – Tuna is a lean protein source and provides vitamin D and B vitamins.
- Yellowfin Tuna (cooked): 36 mg (9% DV) – Yellowfin tuna offers a slightly higher magnesium content than white tuna and is also rich in protein and omega-3s.
- Atlantic Mackerel (cooked): 83 mg (20% DV) – Mackerel is a particularly excellent source of magnesium and omega-3 fatty acids, as well as vitamin B12.
Fatty fish are not only high in protein but also one of the few dietary sources of vitamin D, essential for calcium absorption and bone health.
6. Whole Grains
Whole grains are vital for dietary fiber and contribute significantly to your magnesium intake. Swapping refined grains for whole grains is a simple way to boost your nutrient profile.
Magnesium content in various whole grains:
- Quinoa (1 cup cooked): 118 mg (28% DV) – Quinoa is a complete protein grain, offering all essential amino acids, along with fiber and iron.
- Brown Rice (1 cup cooked): 86 mg (20% DV) – Brown rice is a good source of fiber, selenium, and manganese, in addition to magnesium.
- Shredded Wheat (2 large biscuits): 61 mg (15% DV) – Fortified breakfast cereals like shredded wheat can be a convenient way to start your day with magnesium and fiber.
- Whole Wheat Bread (1 slice): 23 mg (5% DV) – Choosing whole wheat bread over white bread increases your fiber and magnesium intake.
Whole grains provide a broader spectrum of nutrients, including B vitamins, vitamin E, iron, and zinc. Refined grains like white flour and white rice lose much of their fiber and nutrients during processing.
7. Leafy Greens
Leafy green vegetables are nutritional powerhouses, offering a range of vitamins and minerals, including varying amounts of magnesium. Darker leafy greens generally contain more magnesium.
Magnesium variation in leafy greens (per serving):
- Kale (1 cup raw): 5 mg (1% DV) – Raw kale is lower in magnesium compared to cooked spinach but is still rich in vitamins K, A, and C.
- Spinach (1 cup raw): 24 mg (6% DV) – Raw spinach offers a moderate amount of magnesium and is packed with vitamins and antioxidants.
- Spinach (1/2 cup cooked): 78 mg (19% DV) – Cooked spinach significantly increases the concentration of magnesium and other nutrients per serving.
Leafy greens like spinach, kale, romaine lettuce, collard greens, watercress, and bok choy are excellent for boosting your daily intake of fiber, folate, vitamins A, C, E, and K, iron, and potassium.
8. Fruits
Certain fruits are surprisingly good sources of magnesium, particularly bananas, raisins, and avocados. These fruits also offer other beneficial nutrients.
Magnesium content in magnesium-rich fruits:
- Banana (1 medium): 32 mg (8% DV) – Bananas are also well-known for their potassium content and are a good source of vitamin B6.
- Raisins (1/2 cup): 23 mg (5% DV) – Raisins provide quick energy and are a source of fiber and antioxidants.
- Avocados (1/2 cup): 22 mg (5% DV) – Avocados are rich in healthy monounsaturated fats, fiber, and potassium, contributing to heart health.
9. Dairy Products
Dairy products, especially those from whole or low-fat milk, contribute to your magnesium intake, along with other essential nutrients.
Magnesium in dairy products:
- Milk (1 cup): 24-27 mg (6% DV) – Milk is a good source of calcium, vitamin D (often fortified), and protein.
- Plain Yogurt (8 ounces): 42 mg (10% DV) – Yogurt, especially Greek yogurt, is high in protein and calcium and provides probiotics for gut health.
Dairy products are among the best sources of calcium and also provide protein and potassium.
10. Dark Chocolate
Dark chocolate is a delightful way to get magnesium, especially varieties with a higher cocoa content. The darker the chocolate, the more magnesium it generally contains.
Magnesium in dark chocolate (1 ounce serving):
- Dark Chocolate (70% to 85% cacao): 64.6 mg (approximately 20% DV) – This level of dark chocolate offers a significant magnesium boost and is rich in antioxidants.
- Dark Chocolate (60% to 69% cacao): 49.9 mg – Still a good source of magnesium, though slightly less than higher cocoa content options.
Dark chocolate is made from cocoa beans, which are packed with beneficial plant compounds called flavonoids. Flavonoids are known for their anti-inflammatory and antioxidant properties, potentially reducing the risk of heart disease and certain cancers. The higher the cocoa content, the more flavonoids and magnesium dark chocolate delivers.
Beverages That Have Magnesium
Beyond food, some beverages can also contribute to your magnesium intake:
- Tap, Mineral, or Bottled Water: Magnesium content varies depending on the water source and brand. Mineral water is often a more reliable source.
- Orange Juice: Some brands of orange juice are fortified with minerals, including magnesium. Check the nutritional label.
- Soy Milk: As mentioned earlier, soy milk is a plant-based source of magnesium and protein.
Magnesium-Rich Meal Ideas
Here are some simple and tasty meal ideas to help you incorporate more magnesium-rich foods into your daily diet:
- Breakfast: Low-fat Greek yogurt topped with sliced banana and a sprinkle of chia seeds or pumpkin seeds. Alternatively, opt for a fortified whole grain breakfast cereal.
- Snack: A handful of almonds, cashews, or pumpkin seeds. Dark chocolate (a square or two) is another satisfying magnesium-rich snack.
- Lunch: Avocado slices on whole-grain toast or a hearty salad with spinach, kidney beans, and sunflower seeds.
- Dinner: Baked salmon with a side of quinoa or brown rice and a raw spinach salad.
- Dessert: A small square of dark chocolate to satisfy your sweet tooth and boost magnesium intake.
The Impact of Magnesium on Health
Magnesium is crucial for numerous bodily functions. However, it’s estimated that a significant portion of adults don’t consume enough magnesium. Chronic magnesium deficiency can lead to various symptoms, including:
- Fatigue and low energy levels
- Muscle cramps, spasms, or weakness
- Convulsions
- Abnormal eye movements (nystagmus)
Certain medical conditions and medications can hinder magnesium absorption or increase magnesium excretion, making it harder to maintain adequate levels. These factors include:
- Older age
- Gastrointestinal diseases like Crohn’s disease and celiac disease
- Type 2 diabetes
- Alcohol dependence
- Hypertension (high blood pressure)
- Diuretic medications (“water pills”)
- Proton pump inhibitors (PPIs) used to reduce stomach acid
Research suggests that magnesium deficiency may increase the risk of developing various health conditions. Adequate magnesium intake is associated with potential protective effects against:
- High blood pressure
- Heart attack
- Stroke
- Type 2 diabetes
- Osteoporosis
- Migraine headaches
- Certain types of cancer
- Asthma in children
While more research is ongoing, maintaining sufficient magnesium levels appears crucial for overall health and disease prevention.
Magnesium Overload: What to Know
While rare, excessive magnesium levels (hypermagnesemia) can occur, particularly in individuals with kidney failure. It’s always best to consult with a healthcare provider before making significant dietary changes or starting magnesium supplements.
Magnesium Supplements: Are They Necessary?
Whether you need magnesium supplements depends on individual factors like age, diet, and health status. For most people, a balanced diet rich in magnesium-containing foods should suffice. However, supplements might be beneficial for those with dietary restrictions, malabsorption issues, or specific health conditions.
| U.S. Recommended Dietary Allowance |
|—|—|—|—|
| Age | Male | Female | Pregnancy |
| 19-30 | 400 mg | 310 mg | 350 mg |
| 31-50 | 420 mg | 320 mg | 360 mg |
| 51 and older | 420 mg | 320 mg | 360 mg |
If considering supplementation, be aware that magnesium supplements come in different forms. Common forms used to address dietary shortfalls include magnesium citrate, magnesium oxide, and magnesium chloride.
Magnesium supplement forms and their uses:
- Magnesium Oxide: Often used for magnesium deficiency and constipation relief.
- Magnesium Citrate: A laxative effective for occasional constipation and also used to boost magnesium levels.
- Magnesium Chloride: Easily absorbed by the body, used to raise magnesium levels and may have benefits for conditions like prediabetes.
The tolerable upper intake level for magnesium from supplements (the maximum safe amount) is 350 mg per day for adults and children over 9 years old. It’s lower for younger children. Exceeding this upper limit can lead to side effects.
| U.S. Tolerable Upper Intake Levels (from supplements only) |
|—|—|—|
| Age | Male | Female |
| 1-3 years | 65 mg | 65 mg |
| 4-8 years | 110 mg | 110 mg |
| 9-18 years | 350 mg | 350 mg |
| Adults 19 and over | 350 mg | 350 mg |
High doses of magnesium supplements can cause digestive issues like diarrhea. Extremely high doses (over 5,000 mg per day) can lead to more serious effects like heart rhythm abnormalities, nausea, and dizziness.
Enhancing Magnesium Absorption
To optimize magnesium absorption, consider these tips:
- Avoid taking zinc supplements at the same time as magnesium, as zinc can interfere with magnesium absorption.
- Choose magnesium citrate, magnesium lactate, or magnesium aspartate supplements, as these forms are generally better absorbed.
- Consider time-release magnesium supplements for improved absorption over time.
- Ensure adequate vitamin B6 intake, either through diet or a B-complex supplement, as vitamin B6 plays a role in magnesium absorption.
In Summary
Magnesium is a vital mineral essential for overall health and well-being. Many readily available foods are excellent sources of magnesium, including seeds, nuts, beans, whole grains, leafy greens, and dark chocolate. By incorporating a variety of these foods into your diet, you can significantly increase your magnesium intake and support optimal health. If you’re concerned about your magnesium levels, consult with a healthcare professional before starting any supplements to determine the best approach for your individual needs.
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By Cristina Mutchler, Award-winning Health Journalist.
